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A boxing match is often about more than who is the toughest fighter. In many cases, the boxer who is the most physically fit and has done the most effective training leading up to a fight is the one who wins. Boxing training serves multiple purposes: it serves to get a fighter conditioned for a fight, along with honing the skills needed to succeed in the ring. A balanced training regimen for a professional boxer focuses on all aspects of strength and conditioning with an emphasis on stamina and speed.

Hand Speed

The ability to throw quick punches allows a boxer to land punches before the opponent can block or dodge the blows. Shadow boxing can help you work on your speed. Throw a series of punches with good form and as quickly as possible without tiring yourself out. Punching quickly on a heavy bag helps to build endurance needed to throw fast combinations later in a fight. Work with a partner and throw punches as fast as possible for 15-20 seconds. Hold the bag while your partner throws punches and start when they are done. Do this for simulated three-minute rounds with a break of one minute in between. Hitting a speed bag increases hand speed along with hand-eye coordination.

Power

Much of the power that a boxer generates comes from their hips and legs. Olympic lifts such as the snatch and the clean and jerk build power in the legs while also increasing the flexibility needed to rotate and turn into a punch. The abdominal muscles also generate power by letting you snap with your punches and transfer all of the power generated to your fists. Sit-ups and crunches strengthen the abs and oblique muscles along with creating more rotational flexibility.

Endurance

Championship fights can go up to 15 rounds of three minutes each, requiring constant movement around the ring along with throwing and blocking punches. Professional fighters incorporate running into their regular routine to build their cardiovascular fitness. Starting with two-mile runs and progressing to runs of five miles taking 45 minutes can help you build toward a peak. Interval training by mixing in sprints can build explosive speed for quickly moving in and out during a fight. You can mix up your running by going backward or throwing shadow punches while you job.

Agility

Proper footwork lets fighters get in the right position to throw powerful punches or be able to feint and dodge blows coming from their opponents. Much of this comes from having fast feet and jumping rope is a popular method of training foot speed for fighters. You can start by running in place with high knees while skipping the rope once with each step. Advanced jump rope techniques include jumping with both feet and having the rope go under twice for each jump and criss-crossing by having your arms cross at the elbows and uncross with every other jump.

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About the Author

Richard Manfredi has more than a decade of professional writing experience, both in the media and at a corporate level. Since 2003, he has worked in the public relations industry, creating and executing campaigns for technology and entertainment companies. Manfredi is also a journalist who has worked for the "Orange County Register," as well as several online publications.